Sudden fluctuations in blood sugar levels can cause weakness, hunger and cravings for sweets.. It's like a rise and fall, like a roller coaster, when after eating simple carbohydrates, sugar levels rise and then quickly fall, forcing us to look for something sweet and unhealthy.

Such spikes can lead to serious health problems such as type 2 diabetes, so to keep your blood sugar levels stable, it is important to choose foods that provide a steady supply of energy. What to eat to control sugar and avoid health problems, explained in Eat This, Not That. High-fiber grains To control blood sugar levels, you should increase your intake of high-fiber foods, which slow down the absorption of sugar.. Soluble fiber, which forms a gel when combined with water, lowers hemoglobin A1c levels, which is an important indicator for diagnosing diabetes.. Breakfast is an ideal time to add fiber, such as oatmeal or other cold grains.. Both types of fiber support insulin sensitivity and help control blood sugar levels.

Beans and broccoli Plant-based foods provide plenty of dietary fiber, but some contain more soluble fiber. In particular, 150 g of black beans contain 5.4 g of soluble fiber, while green beans contain about 3 g. In addition, chickpeas and hummus also contain 2 g per serving. Also, look for foods rich in soluble fiber, like broccoli, apples, leafy greens, or avocados..

Cinnamon Small amounts of cinnamon may help lower blood sugar levels by reducing insulin resistance. Research shows that cinnamon can reduce fasting sugar levels by 10-20%. It also slows down the breakdown of carbohydrates, reducing the amount of glucose in the blood after meals.. Therefore, a breakfast with oatmeal, apples, nuts and cinnamon will help maintain stable sugar and energy levels..

Protein and Fat To better control your blood sugar levels, avoid foods high in sugar, such as sweets and carbonated drinks.. Carbohydrates like rice, bread, pasta also quickly increase your sugar levels. To reduce this effect, combine carbohydrates with protein or fat, such as snacking on crackers with a small portion of cheese.. Such proteins and fats help slow down the absorption of carbohydrates, avoiding sudden spikes in blood sugar..

Berries Berries such as blueberries, blackberries, strawberries, raspberries and cranberries help regulate blood sugar levels thanks to phytochemicals and polyphenols.. They reduce the risk of metabolic diseases such as type 2 diabetes. Additionally, eating berries with other foods may lower post-meal blood sugar in people who are overweight and insulin resistant..

Nuts and Seeds Nuts and seeds are great snacks for keeping your blood sugar levels stable thanks to carbohydrates, protein and healthy fats that slow the conversion of sugar into the blood. Almonds and walnuts are especially healthy due to their high magnesium content, which regulates sugar levels. Research shows that 56g of almonds helps reduce post-meal sugar and insulin rises.

Broth  Sweet teas and juices can cause high blood sugar levels, so replacing them with sugar-free drinks will help avoid sugar spikes. Bone broth is a good choice for recovery because it is typically free of carbohydrates and sugar and also supports gut health. It contains amino acids that help stabilize blood sugar levels.